F3 Knoxville

Tag: Herbie

12 Days of Christmas – F3 style

THE SCENE: Overcast, 38°F, Feels like 36°F, Humidity 79%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Cherry Pickers x10 IC
  • Little of this/that
  • Mosey around the park and out to the UMC Parking Lot.

THA-THANG:

12 Days of Christmas (Bonus points if you sing the exercises to the tune of the song)
Work your way through the song, Do exercise 1, then 2 & 1, then 3, 2 and 1, so on.

  1. Lap around the parking lot
  2. Burpees
  3. Hammers 4ct
  4. Carolina Dry Docks
  5. Iron Mikes 2ct
  6. Plank Jacks
  7. Mtn. Climbers 4ct
  8. Jump Squats
  9. Merkins
  10. Flutter Kicks 4ct
  11. Imperial squat walkers 4ct
  12. 8ct Body Builders

Repeat 12 to 1 one more time.

MARY:

  • 15x Hello Dolly
  • 15x Dead Bug
  • Boat canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we come out of this season of Thanksgiving, we are surrounded by a season of ‘mine, mine, mine’ instead of the season of giving. Strive in your life and your family to impart the spirit of giving instead of everyone always wanting for themselves.

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F at Truckstop on Sat. It’s going to be a great event.

Free 5k

THE SCENE:  preheat 38’ finished 350
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

10 squats

30 SSH

10 Mtn Climbers

30 SSH

10 Merkins ( cadence )

30 SSH

5 burpees OYO
THA-THANG:
25 mile run
Merkins. 1 min

.25
Bbs
.25
Plank
.25
Jump squats
.25
Line jumps
.25
Fast feet
.25
Lunges
.25
ATM 10 each
Burpee to heaven – 5
FEET DO NOT TOUCH THE GROUND!!!
100 gas pumpers
75 flutters
50 dollys
25 box cutters
Bear crawl marathon.
1 merk
2 arm tap
3 plank
4 Peter Parker

MARY:
15 Man Makers! (Just because)
COUNT-OFF & NAME-O-RAMA

7 weirdos ate well!!!
CIRCLE OF TRUST/BOM:
Be thankful, but really think about what you are thankful for
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A rainy day is a lovely gift

THE SCENE: Rain (lots of rain & puddles), 52°F, Feels like 52°F, Humidity 95%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH
  • 15x LBAC forwards & backwards
  • Little of this, little of that

THA-THANG:
Mosey the long way to the road side parking lot.

  • 7 minutes of playing in the rain (3 rounds)
    1. 10x Burpees
    2. 30x Dead Bugs
    3. 15x Shoulder tap merkins
    4. 10x Reverse Burpees
    5. 6x Parking Spot Bearcrawl & Crawlbears
    6. 30x Parking Spot Lateral Shuffles
    7. REST
  • Mosey to my truck for the tires
  • Split into 2 teams, 1 Pax runs with tire to the end of parking lot & back
  • Other Pax do exercise, rotate to next exercise every time your team has a new tire puller
    • Lt. Dan’s
    • American Hammers
    • Seal claps
    • Imperial walkers
    • LBCs
    • Overhead claps
    • Squats
    • Moroccan Nightclub
    • BBS

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
Motivation will only get you so far. It won’t get you out of bed every morning to go to workout. Discipline will get you through the things that you don’t feel like doing, but will push you to do it.

MOLESKIN:

ANNOUNCEMENTS:
Dec. 7 Convergence and 3rd F

Bring Sally Up

THE SCENE: Cloudy and dark, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 15 forward + 15 backward + 15 Shoulder Taps, Tempo Merkins x 10, Little of This and That, Michael Phelps, Cherry Pickers x 10
THA-THANG:

  • Indian Run around park, man in back does 5 merkins then runs to front
  • Mosey to coupon pile in front of comic book store
  • “Bring Sally Up” push up challenge, then again with shoulder raises instead of merkins
  • Lap around the block: 20 BBS, 20 American Hammers, and 20 Flutterkicks at each corner
  • Mosey back to pavilion
  • 3 sets of 10 Incline Merkins, 10 regular Merkins and 10 decline Merkins

CIRCLE OF TRUST/BOM:
Recycled Word from Big Ball last Saturday. Moses and Joshua’s discipleship relationship, and a lack of discipleship leads to lack of leadership in Israel. How are we building up the next generation?
ANNOUNCEMENTS:
3rd F coming up December 7th

Doras and the Explorers

THE SCENE: Nice and Cold, lower to mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

Baby Arm Circles x 15 forward + 15 backward

Cherry Pickers x 10

Rockettes x 10
THA-THANG:

  • Mosey to front of Greshem
  • Doras – run to the stop signs and back while doing 100 merkins, 150 BBS, and 200 Flutterkicks
  • Another round of Doras – same as before but with 75 Carolina Dry Docks, 100 American Hammers and 100 Box Cutters
  • Mosey to parking lot across from AO
  • 3 sets of: 10 Carolina Dry Docks, 10 Merkins, 10 Cobras followed by a run to the other end of parking lot and back
  • 3 sets of: 10 squats, 10 Rockettes, 10 Smurf-jacks followed by a run to the other end of parking lot and back

MARY:
Ring of Fire with shoulder taps, Merkins and Carolina Dry Docks
CIRCLE OF TRUST/BOM:
Shared from Bonhoeffer’s thoughts in Life Together.

1.) Community is not a guarantee, but rather a privilege and blessing. Plenty of believers around the world are isolated from community. 2.) We have a natural tendency to try to form our community into what we want it to look like, rather than praise God for the community He’s given us. Doing so is an attempt at denying someone of who they are in Christ.

Let’s be men who are grateful for the community we have, rather than men who try to conform others into what we want them to be

ANNOUNCEMENTS:
Brolympics sign ups are still open